Monday
Strength
Snatch
Every 90 Seconds x 8
1 High Hang + 1 Hang + 1 Snatch
Metcon
For Time:
30 Cal Row
30 Box Jump Overs (24/20″)
30 Hang Power Cleans (95/65)
30 TTB
30 Hang Power Clean (95/65)
30 Box Jump Overs (24/20″)
30 Cal Row

Tuesday
Strength
Front Squat
1RM
Metcon
12min AMRAP
10 Pull ups
10 Push Press 135/95
200m Run

Wednesday
Strength
Press
5×5 @75%
1xME
Metcon
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Thursday
Strength
Gymnastics
5 Rounds (NFT)
5 Strict Pullups (weight as needed)
10 Dumbbell Snatches
15 GHDSU
Metcon
5 Rounds
20 overhead walking lunges
10 burpees

Friday
Strength
Clean
2 Power Cleans + 1 Jerk
Metcon
21-15-9-15-21
Row
Wall Balls

Saturday
PAINSTORM XXIV
(partner or individual)
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

Sunday
Strength
Back Squat
4×8 @65-70%
WOD
3 Rounds
400m run
21 kb swings
15 box jumps
9 T2B